Postpartum Fitness

I am now 14 weeks postpartum now, actually exactly 3 months to the day today, and thought it would be a good time to share an update on my postpartum fitness and how everything is going.  For background in case you’re new here or don’t keep up with me on Instagram, I was very active my entire pregnancy and worked out about 6 days a week.   I had to stop running around 5 months pregnant or so because it was just too hard on my pelvic floor area but I did my strength training, circuits, long walks, hikes, and spin classes.  I REALLY credit my postpartum condition to the fact that I was really active and continued to do my circuit workouts (with modifications suitable for pregnancy of course) throughout my pregnancy.

Here’s my 6 week pregnancy pic versus my 40 week pregnancy pic.  I had Emma 4 days after the 40 week picture was taken.

After having Emma, I took the recommended 6 weeks off from exercise except for walking.  They told me at the hospital that walking was fine.  I was too sore to walk for a few days after delivery but we did get outside for fresh air a couple days later for a very short and very slow walk.  Gradually I was able to walk a little faster and a little longer each day.  Then at my 6 week appointment I was cleared to resume exercise.  I went on a 3 mile run that night… I was just so excited.  I missed running SO MUCH.  So yeah, you can do the math but I’ve been back on my exercise routine for about 8 weeks now.  Here’s what my schedule will normally look like (aka when baby allows):

• MONDAY: Circuit workout – Legs
• TUESDAY: 3-4 mile run
• WEDNESDAY: Circuit workout- Arms & Abs
• THURSDAY: 3-4 mile run
• FRIDAY: Full Body Circuit Workout
• SATURDAY: 4-6 mile run
• SUNDAY: Rest day or easy walk

Some running days I am just too tired or don’t feel like it so we will go on a long walk instead.  Sometimes depending on how I feel I just have an extra rest day in there too.  I try to wake up early on Tuesday and Thursday (if I got enough sleep the night before) to get my run in while Craig and Emma are still sleeping.  I got some questions about if I pump or feed her in the mornings before I go.  If she happens to wake up I will feed her and put her back down but usually I do just pump first.

I will eventually start doing runs with her in the jogging stroller but I don’t think she’s quite big enough for that yet.  Going to talk to the pediatrician about it at our next appointment.  Honestly I just feel so much better when I get a workout in, even if it’s just 20 minutes.  I’ve definitely been there….too tired and not into it but I’ll just get dressed and do something for 20 min and it turns my day around.

How My Body is Feeling

I’ll be honest those first 6 weeks and then even for weeks afterwards, things just feel different.  My midsection was obviously stretched out during pregnancy and it was really squishy after birth.  Like, it felt like zero muscles ever existed there.  I did not get Diastasis Recti during pregnancy so I have been easing myself back into core work and I incorporated pelvic floor work early on too.  My biggest tip here is just BE PATIENT WITH YOUR BODY.  It will all slowly come back together but treat your body with respect, it just went through a LOT with pregnancy and labor and now is caring for a newborn.  Also don’t compare your body with someone else’s because we are all different and we heal differently.  We all had different pregnancies and births and so of course recovery will be different too.  The one thing that is the same is that we all grew a life inside of us and we brought it into this world.  How freaking awesome is that?!  So just remember that and be kind to your body as you get back into the swing of things.  Workout because it makes you feel good or clears your head but don’t do it because you feel like you need to instantly lose weight you gained and “get your body back”.

For me, I gained about 30 pounds during pregnancy, much of that in the last trimester.  I don’t typically weigh myself but have a few times since delivery just to observe how my body has changed.  I’ll say I lost about 20 pounds of it about 3-4 weeks or so after delivery…8 pounds 4 ounces of that being miss Emma Benson herself.  I had TERRIBLEEEEEE night sweats for weeks after delivery…as in completely drenched had to change clothes and sleep on towels.  I read it’s a way your body gets rid of the excess water weight you retain while carrying the baby so I think a lot of it was water weight I lost also.  But yeah, gross.  At my 6 week appt I was still about 10 or so pounds above my pre-pregnancy weight and really haven’t weighed myself since then.  I don’t care about the number.  I care about being able to move and feel good, and each week I feel better and better.  It’s a process but it’s a beautiful one that shows what our bodies can do.  That was 8 weeks ago since I was last weighed and I feel like I’ve lost weight since then but I’m not sure.  I can fit into my old clothes which is nice but admittedly my pants/jeans are definitely a little tighter still.  My hips got bigger and I definitely have extra skin & fat in my midsection I didn’t use to have, which is fine!  Those things had to happen to bring Emma into this world so it’s all good.  I’m going to keep moving how I like to and eating like I normally do (mostly healthy but of course plenty of treats and WINE!) and I feel confident my body will find a nice happy place.

I also had another question about my milk supply and workouts.  I had also read that higher intensity workouts can damage your milk supply but I have not had an issue with it.  I will say that I have had an oversupply really since Emma was born and have worked with a lactation consultant to help me balance it out a bit, so that might be part of the reason also.  I do eat oatmeal almost every morning (and have for the past 10 years basically ha) and that reportedly can increase milk supply also.  I eat plenty of food during the day too and stay super hydrated, so I haven’t noticed that my workouts have hurt my milk supply.

I’ll say now 14 weeks postpartum I am feeling pretty much like myself again and I notice that each week my body gets stronger and I can feel my midsection slowly but surely getting those muscles back.  Being patient is such an important part of the postpartum process and so is giving yourself GRACE!  Do what you can to incorporate movement and things that feel good.  Life will get back to some semblance of normality eventually, but in the meantime enjoy all the baby snuggles, be gentle with your body & your mind, and just move whenever you can.  You’ve got this, mama!

xo,

Bess